David W.

I have been coaching runners since 2007 when I started a small running camp for some of the local area high school runners. By the time I had graduated college, I already had coached 3 athletes to D1 cross country rosters, 2 of which were State Champions, and 1 of those was the South Carolina Gatorade Runner of the Year.

I coached at Rock Hill High School briefly where I coached a freshman girl to a State Runner Up finish in cross country, another athlete made All-State, and coached an athlete to the State Record in the 2k Steeplechase.

My time at Rock Hill was brief as I was hired on as the men's cross country coach at the College of Charleston next. My first season at College of Charleston saw new heights for the program. We had the highest ever placement for an individual at the Conference Championship and the highest placement for the team at both Conference and Region. The following year saw 3 athletes add their name to the school's Top 10 All-Time board.

In addition to coaching collegiate runners, I've started writing plans for runners post-collegiality,taking clients from someone training for their first half marathon to someone trying to hit a new PR in the 10k!

I was a member of 3 State Championship teams in high school as an athlete. When I graduated from high school, I held school records in the 5k, 800, 4x800, 4x400 and had the second fastest 3200 time in school history. I earned a scholarship to Eastern Kentucky University, a program now consistently among the top 30 D1 programs in the nation. At EKU, I was a member of 5 conference championship team (4 cross country, 1 indoor track). I made All Conference in cross country in 2008, was on 2 podium placing relay teams, and competed with several All-Americans.

400-48.x (relay)
800-1:54
1500-4:00
Mile-4:18
3200-9:39
5k-15:05 (5k split of an 8k)
8k-25:12
10k-32:52

Session plans vary greatly. Running is a sport where you can't go hard every day due to fatigue accumulation and injury risk. Can expect to learn drills, proper running form, stretches, strengthening tips. Workout days can expect full attention.

A full workout plan will be provided for the duration of however many sessions are purchased. (1 session=1 week's worth of workouts)